6 ways busy moms can fit in exercise
We all know exercise is good for you, but why do so many of us struggle to fit it in? It doesn’t seem to be because of lack of awareness of the benefits. Most of us can rhyme off numerous benefits of exercise, but just in case you aren’t aware, here are top benefits of exercise:
improved strength and flexibility
decrease risk of mortality
reduced risk of cardiovascular disease, hypertension, type 2 diabetes
reduced risk of falls
improved bone and joint health
improved mood, cognition and mental health
decrease anxiety, depression, dementia
boost libido, physical function and quality of life
How much exercise is recommended for adults?
The Canadian 24-Hour Movement Guidelines suggests:
At least 150 minutes/week of moderate to vigorous intensity aerobic exercise
Strength training at least twice/week
Increase light physical activities including standing, walking, climbing stairs
At least 7-9 hours of good-quality sleep with consistent sleep and wake-up times
Limit sedentary time to less than 8 hours per day (less than 3 hours of recreational screen time, and lots of breaks from sitting)
Why don’t we exercise as much as they know we should?
In a recent poll I conducted on Instagram, less than 50% of adults were meeting these requirements. The most common reasons people give for not exercising were lack of time and lack of motivation. Some people report injuries or pain to be contributing factors too, and others have a bad relationship with exercise, because exercise has only been framed to them as weight loss.
Mothers often also carry the mental load in their homes, along with the responsibility of child care, cooking, cleaning, organizing, planning activities and social events, phewf, I’m exhausted just thinking about it all. In families where the mother doesn’t receive adequate support, moms may find it really hard to fit in exercise.
My goal is to help you navigate some of these barriers to movement and give you 6 simple strategies to incorporate exercise into your daily life. Implement them gradually, and start reaping the benefits today!
6 Strategies to Fit Exercise Into Your Life:
Don’t wait for motivation to strike! Schedule it in.
The reality is most people who exercise regularly are not necessarily more motivated to exercise (yes, even me!); they’re just the ones who’ve made time for it long enough that it became a habit. Schedule exercise in for earlier in the day if you can, when you’re less tired. If all you can squeeze in is a 5-minute walk at the end of your work-day, start there. Eventually, you can build up to 30 minutes of exercise, at least 4 days a week. Don’t ramp up each day if it’s not sustainable. Once you’ve hit your goals consistently for a month, it starts to become a habit. And once it’s a habit, it gets easier to sustain!
Choose something you enjoy.
My philosophy is if you’re going to do it, you might as well have fun! It won’t take much convincing for me to get out for a bike ride or dance class vs. going to a sweaty gym to lift weights. But, since I don’t always have time for a lengthy bike ride, I choose whatever is doable and most enjoyable. I lift weights at home doing workouts from my BASE Fitness Membership because it makes sense for the season I’m in, and I don’t need to worry about finding childcare, what time the gym is open, what time a class is at etc.
Exercise in its simplest form is movement, so keep it simple.
As humans, we are designed to move. Walking to work, gardening, climbing the stairs, dancing with your kids or grandkids all count as exercise, and have been shown to really matter when comes to our fitness. These activities might be a good starting point for you if you don’t really enjoy the idea of jogging or going to the gym. Remember, you don’t need to be wearing “exercise” pants or a flashy workout top in order for it to count as a workout. Sure it can be cute to wear a matching set, but decrease your barriers. Wear whatever you have on and get moving.
Get an accountability partner.
Choose a reliable friend or family member to exercise with, even if messaging them in the morning to tell them you’re doing your workout now. Once you’ve made that commitment to someone else, you’re more likely to be accountable. Many people find it beneficial to work with a coach, fitness trainer or instructor for that reason as well. I offer 1:1 virtual coaching across Ontario and worldwide. If you need help getting started, book a free call!
Celebrate your wins.
Rather than feeling guilty for missing a workout, focus on all the times you managed to stay on track. Give yourself positive feedback each time you exercise. This helps you develop trust and confidence in yourself, and build self-efficacy. When you feel good about your movement choices, you will want to move more. If you shame yourself, you’ll feel demotivated.
If you’re experiencing pain or injury, keep moving and also seek help.
Rather than getting yourself out of your exercise routine each time you have pain, try to maintain a habit of moving in any way you still can. For example, if running hurts, try cycling instead. If squatting hurts, do a shallower squat or use support. Seek professional guidance from a physiotherapist (or similar qualified healthcare practitioner) to give you individualized advice on how to keep moving and heal optimally. I’d love to help you manage symptoms so you can get back to feeling active! Book a physiotherapy consult with me here.
When we were all stuck at home during the global covid-19 pandemic, home workouts had become more popular. In fact, working out at home is the easiest way for most moms to fit in exercise and strength training! If you follow me on social media, you will see many at-home exercises you can do with minimal equipment. Purchasing a set of dumbbells and resistance bands or tubes can go a long way in terms of strength training.
Stay healthy and stay active,
Surabhi
Resources:
Join my BASE Fitness Membership and get strong with physiotherapist-designed workouts, that take only 30-minutes and a set of dumbbells!
Canadian Society of Exercise Physiologists guidelines for adults 18-64 years of age.
